WOD

Auxiliary: 50cal Sprint for Time Metcon: 20min AMRAP of: 24 Bike Cals 24 Sit Ups 24 Back Squats…95/65 48 Double Unders 24 Toes to Bar... Read More

Strength: 7min EMOM of: 3 Strict L-Sit Chins 3 Strict HSPU Metcon: 3 Rounds of: 18 HSPU…(2)45’s 18 S. Arm Hang KB Snatch…70/53 400m Run... Read More

Strength: 5min EMOM of: 2 Deadlifts (65,70,75,80,85%) Metcon: 3 Rounds of: 4min AMRAP of: 25/20cal Row 20 Burpee Over Bar 15 Deadlifts…225/155 10 Power Cleans…225/155... Read More

Strength: 5min EMOM of: 2 Thrusters Min1- 65% Min2- 70% Min3- 75% Min4- 80% Min5- 85% Metcon: 27…21…15…9 of: Thrusters…105/70 Chest to Bar Pull Ups... Read More

3 Rounds of: 4:30min AMRAP of: Bike Cals :30sec Rest 4:30min Treadmill Cals :30sec Rest 4:30min AMRAP of: 20 Sit Ups 40 Double Unders :30sec... Read More

With a partner, complete the following: 3 Rounds of: 20 G.I. Janes 50 KB Swings…70/53 400m Sled Drag…45/25 For Time (Partners share Reps as needed)

Strength: 5min EMOM of 3 Shoulder Press Metcon: 30cal Bike 30 HSPU…45’s 20cal Bike 20 HSPU…45’s 20cal Row 20 Clean n Jerk…115/75 30cal Row 30... Read More

Strength: 3,2,1 of: Deadlift Metcon: 18…12…6 of: Deadlift…345/240 (15 Pull Ups, 30 Push Ups, 45 Air Squats before each round) For Time (15min Time Cap)

Strength: 8-1 of: Negative Toes to Bar Strict HSPU Metcon: 27…21…15…9 of: High Wall Balls…20/14…12/11 Med Ball Knees to Chest…20/14 (65 Double Unders after each... Read More

Strength: 10mins to establish a 1rm Snatch Metcon: 15min AMRAP of: 20 Burpee Box Jumps…24/20 70/50cal Row 60 Snatches…95/65 20 Ring Muscle Ups (sub- Bar... Read More